What are the best foods for weight management? According to iDiet

According to iDiet and Dr Susan Roberts, what are the best foods for weight management?

The iDiet emphasizes foods that are high in fiber and protein, and low-glycemic foods to help manage weight effectively. This approach helps you feel full and satisfied, reducing the likelihood of overeating. The diet includes whole foods and minimizes the intake of high calorie, high fat, and highly processed foods.

Are any processed foods good for weight control?

Some processed food options are actually useful for weight management, such as low-carb breads (keto style) and high-fiber pastas, which are meant to aid in weight loss more effectively than their traditional counterparts. Additionally, snacking helps to prevent binging from hunger, and low-sugar protein bars are useful for those who need convenient snack options. These food choices help in controlling blood sugar levels and managing hunger spikes, supporting sustainable weight loss and healthy eating habits.

If you have a sweet tooth, you can use FDA-approved no-calorie sweeteners such as lo-han (monkfruit) drops, granulated allulose, and stevia in liquid or crystal form. Replacing sugar with no-calorie sweeteners is generally accepted as a better health choice for those who desire sweetness. However we do recommend that you slowly lower your use of both sugars and sweeteners over time, and rely more on fruits as treats than traditional cakes, candies, cookies and other foods that cause weight gain while adding no nutritional value to your diet.

What are some specific protein, fiber, and low-glycemic foods?

Here are some specific recommendations for foods that are high in protein, rich in fiber, and low on the glycemic index, which are all beneficial for weight management according to the iDiet principles:

High-Protein Foods:

• Grilled fresh fish (especially satisfying)
• Chicken breast
• Pork tenderloin
• Tofu
• Shrimp
• 0% fat Greek yogurt and 0% fat cottage cheese

High-Fiber Foods

• Beans (either roasted for snacking, or added to salads, soups and meals)
• Lentils
• Broccoli and other cruciferous vegetables
• Raspberries and blackberries
• Artichoke hearts
• High-fiber cereals like General Mills Fiber One and Kellogg’s All-Bran (see this blog post for more on cereals)

Low-Glycemic Foods

• Most non-starchy vegetables — almost all green vegetables, and vegetables that are less than 40 calories per serving.
• Some fruits like apples and berries
• Whole grains like barley, oats, and wheat berries
• Legumes (beans)

These foods help in maintaining a balanced diet that supports weight loss by keeping you fuller for longer, slowing stomach emptying, and maintaining stable blood sugar levels.

Further Reading:

High-Fiber cereals for weight loss

Scientifically Slim: What actually works for weight control

Are you eating your veggies?

Dietary fiber: A ‘magic bullet’ for healthy weight management

Glycemic Index – Good Carbs and Bad Carbs

Harnessing the Power of Fiber and Protein for Effective Weight Loss